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Wednesday 130227 Healthlift and Push up

To all those on the WLC- congratulations at hitting a milestone of being over one quarter of the way through! There has been some great sharing of information, “group support” via the FB page and talk about menus and planning ideas while at the Hut. This collective effort is reallly one of the best ways to maintain compliance- just as the collective effort in a WOD keeps you pushing through the difficult mental AND physical periods. A shared sense of being in it together. A few days ago the WLC site had a good post on community and what it means to be going at this together. Stick with it… and if you need recipes, encouragement or someone to go out to dinner with (and interrogate the server)- get in touch with a fellow CFMalibuite and be compliant together. Look towards a WLC Potluck/BBQ coming in March- start planning the dish you want to share with others.

6am and STILL color coordinated

**Attended STRENGTH for the month of February? Get in tonight for the final session of the month. March focus: the Olympic Lifts.** Also beginning in March- Wednesday late morning yoga beginning at 11:15am. This is perfectly timed the day before the Games Open WOD on Thursday night. A great preparation for game day. The class with Kristin runs until 12:30pm. First class is March 6th, and each Wednesday until the Games Open is over. (no yoga on Saturdays). Guest instructor on March 13th.

Wednesday– compare to June 13, 2012Class times at 7, 9, 10am again at 4 and 5pm. Strength class at 6pm.

Tabata: single leg box step up (pistol extension) R/L/R/L/R/L

-then-

Romanian deadlifts

8-8-8-8-8

moderate weight, finish at ~40%1RM deadlift

-then-

21-15-9 reps/round for time of:

Deadlift (65% 1RM)

Power push up (20kg plate)Post WOD time and scaling to chalkboard/journals… and PR board!